Curried Red Lentils

Lentils are such a humble food. They deliver a great little bundle of plant based protein and complex carbohydrates (loads of fiber), both of which contribute to feelings of satiety.

So long as they are well tolerated, I encourage clients to add legumes and lentils to meals as carbohydrate choices over grain-based foods, like pasta or rice, for the reasons mentioned about: they are simply more nutrient dense.

From a culinary standpoint, they cook up super fast, especially if you soak and/or sprout them, and take on flavors quite well. Of course, for me, I had to curry them (because I can't seem to get enough curry), and these have just the right balance of spices without having to completely raid the spice cabinet!

Plus, I'm fairly sure they're even better as leftovers and are excellent to tote along for lunch on-the-go!

What you need:

  • 1 tsp FOC

  • 1 medium yellow onion, chopped

  • 1-2 cloves, garlic, minced

  • 1" ginger, minced

  • ½ apple, chopped

  • 2 tbsp curry powder

  • ½ tbsp garam masala

  • ½ tsp turmeric

  • ½ tsp coarse salt

  • 1-½ c red lentils, rinsed

  • 24 oz broth (I used homemade chicken bone broth)

  • ¼ c tomato paste

  • ¼-½ c full fat coconut milk

  • optional - cilantro to garnish

What to do:

  1. Melt fat or oil in medium pot. Add onions and sauté 4-5 min.

  2. Add garlic, ginger, and apple; sauté for another 3 min.

  3. Add spices: curry, garam masala, turmeric, and salt. Stir to coat veg and until aromatic, about 30 seconds.

  4. Stir in lentils. Add broth; bring to a boil then decrease heat to simmer for 20 min.

  5. Add tomato paste and ¼ c coconut milk. Stir and add the remaining coconut milk if desired for preferred creaminess.

#Kidfriendly #Lunch #Makeahead #Legumes

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